01.30.09 HELEN

Warm Up

Annie
50-40-30-20-10
Double under
Sit up

Rest 10 minutes

WOD
Helen

3 Rounds for time

400m Run
21 Kettlebell swings 55/35
12 Pull Ups

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01.29.09 Put our new skills to the test.

Notice the good form on a 2x bodyweight press: Elbows locked out , bar directly overhead,  and weight in the heels. 

15 Handstand Push up
1 Ring Dip
13 HSPU
3 Ring Dip
11 HSPU
5 Ring DIp
9 HSPU
7 Ring DIp
7HSPU
9 RIng DIp
5 HSPU
11 Ring DIp
3 HSPU
13 Ring DIp
1 HSPU
15 Ring DIp

Note: Pretty nice caption, Alex.  Anyone think they can do better?  Let's see who can come up with the best caption for today's photo.

(4) comments »

01.28.09 Performance Check

Its been almost 7 weeks since our last FIGHT GONE BAD workout.
There will be a 50 Burpee penaltiy if you fail to beat your old score.

WOD
Fight Gone Bad
3 Rounds
1 minute max reps  per station

Wallball 20/16
Sumo Deadlift High Pull 75/55
Box Jump   20"/16"
Push Press 75/55
Row for Calories
1 Minute Rest

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01.27.09 AMRAP one more time

Jenna praticing her skills on the rings.

Remember to think about what gymanstic skills you want to work on this week. Handstands- Handstand push up- Ring Dips-Pistols-Muscle ups- Ice Cream Makers- Skin the cat-kipping pull ups- butterfly pull ups.

WOD
AS Many Rounds as Possible in
20 Minutes

5 Hang Clean 65/95
10 Racked Lunge 65/95 (5 each leg)
15 Jumping Squats

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01.26.09 Gymnastic Skills Week

      
This week we will be focusing on gymnastic skills for our warm ups. We will cover the Kipping and Butterfly pull up, Handstands, Handstand push ups, Ring Dips, Muscle ups, Skin the cat, Ice cream makers, Pistols, and anything else that will help you be a better crossfitter.

 WOD
As many rounds as possible per station

5 min on: 1min 30 sec off

Station 1
10 Pull up
5 Burpee

Station 2
15 Wall ball sit up 20/16
15 Wall ball 20/16

Station 3
15 Kettlebell swing 55/35
10 Push Press 75/55

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01.24.09 Saturday

Saturday's Workout with be held at the US CrossFit Training Facility. Times are 8am and 9:30am.This weekend we will be doing a Team WOD so please bring a friend!

(1) comments »

01.24.09 Friday Night Schedule Change

PLEASE NOTE THAT THE 6 PM CLASS ON FRIDAY NIGHTS WILL BE SUSPENDED UNTIL THE SUMMER TIME

Aly and 1/2 & 1/2 represented USCF well at the Ho Ho Howdown, hosted by Max of CF South County.

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01.23.09 Got Milk

 The Globo Gym in all its glory.

WOD

 As Many Rounds As Possible in 5 (4) Minute Sessions

5 Hang Power Clean 75/55
7 Sumo Deadlift High Pull
9 Push Press

1 min rest

Notes: I read a recent article on the Mountain Athlete website (http://www.mtnathlete.com) that was accompanied by these two interesting study results from the july 2008 Journal of Strength & Conditioning Research:

ENDURANCE TRAINING NEGATIVELY IMPACTS STRENGTH GAINS DESPITE SEQUENCING It's long been proven that endurance training hampers strength gains from resistance training, but there has been some question as to how best to combine the two modes in the same session. Should the athlete train endurance before lifting, or lift first, then train endurance? Researchers in Australia found there was no significant difference between the two when it came to overall strength and power gains. They used 41 college phys-ed students as subjects and divided them into four groups: Endurance only, Lifting only, Endurance before Lifting in the same session, and Lifting before Endurance in the same session. The study found that all the groups with the exception of the endurance only group, increased 1RM squat strength and jumping power, but that there was no significant difference between the Lifting before Endurance and Endurance before Lifting groups. However, the Lifting alone group saw strength and power improvements which were significantly greater than when lifting and endurance were combined, irrespective of the intrasession sequencing.

STRENGTH TRAINING MAKES ENDURANCE RUNNERS STRONGER LONGER
Fatigue in endurance runners results in decreased stride length, which means they slow down. Researchers in Spain, Arizona and Colorado collaborated a study to research the effects of resistance training on stride length during fatiguing running bouts. Eighteen wall-trained middle distance runners (1500-5000m events) participated and were divided three groups: (1) Periodized strength training; (2) non-periodized strength training; (3) control-no strength training. The strength training exercises used were running specific, and included cleans, snatches, but also consisted of high rep (15-20) exercises using light weights focused on the hamstrings, calves, and hip flexors. In the end, the group performing the periodized weight training experienced no decrease in stride length during interval running sessions, whereas the control group and the group performing a non-periodized strength program did experience decreased stride length.

Notes: Post thoughts to comments.

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01.22.09 If you love Kettlebells

We have added 3 KB classes to the schedule for your convenience.  Please come and experience a class with Russian Kettlebell Challenge Level II instructor Robert Budd.  Tuesdays and Thursdays @ 8:00 am, Saturdays @ 11 am. 
Note: post other times that you would like to see supplemental classes added to the schedule.

(1) comments »

01.22.09 Run Toss Swing

They are waiting for you :-)

4 Rounds for time
800m
30 Wallball   20/16
30 Kettlebell swing  55/35

Note: You can substitue 45# thruster for wallball if you are equipment limited.
Interesting: a recent New York Times article outlined the findings of two groups of excercise physiologists at both the University of Wisconsin and the University of Connecticut who set out to either prove or disprove the promises outlined by Globo gyms and supplement companies that promise drastic overhauls of the human body in 6 weeks or less.  You've all seen the tacky photos of human dumplings holding the newspaper, set next to thier new-6-pack-biceped-tanned-self, a difference of apparently only 6 weeks! 
Not suprisingly, the studies showed no visible change in appearance.  “To make a change in how you look, you are talking about a significant period of training,” Dr. Kraemer (professor of Kinesiology at University of Connecticut) said. “In our studies it takes six months to a year.” Read the full article here.
How long have you been training?  What kind of results are you seeing? Post thoughts to comments.

(2) comments »

01.21.09 This is gonna suck.

Who says girls can't do 50 pull ups in a row?
For Time

10 Ring Push up
10 Weighted sit ups 45/25
30 Thrusters 95/65
50 Pull up

30 Ring Push up
30 Weighted sit ups
20 Thruster
35 Pull up

50 Ring Push up
50 Weighted sit up
10 Thruster
20 Pull up

(7) comments »

01.20.09 Benchmark Day

Warm up
1 Mile Run


Diane
21-15-9
Deadlift 225/155
Handstand Push Up

(6) comments »

01.19.09 Barbell Fun

Monika loving thrusters.

Warm up
Tabata Core
8 Rounds 20sec on:10 off

L- sit
Knee to elbow

WOD
Every 2 minutes for 20 minutes cycle through
Barbell Complex

6 Dead lifts
6 Bent Row
6 Hang Clean
6 Front Squat
6 Push Press
6 Back Squat

 Note: Give this a trial run if you can finish a round in 65-70 seconds or under then add 5-10 pounds. If it takes you longer than 75 seconds then leave the weights alone. If it takes you longer than two minutes decrease the weights, so that you can finish in less than 2 minutes.

(4) comments »

01.17.09 Saturday WOD

Saturday's workout will be held at Moonlight Beach Park.  Classes are free to the public and are at 8:00am and 9:30am
We also have a free Kettlebell class at 11:00 and an Indo Board class at 12:00. Both will be held at the US Crossfit training facility.

For Time
10 Racked Lunges then 5 push press for 400m. 45#/30#

(2) comments »

01.16.09 DANIEL

Deep thoughts!

Warm up
"Annie"
50-40-30-20-10
Doubleunder
sit up

 Hero WOD
"Daniel"

For Time:

50 Pull ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters
400m Run
50 Pull ups

(3) comments »

01.15.09 ROM first, Strength second, Time last

Monika and Christine at this morning's KB class with Robert Budd.

WOD
For Time:

15 Dead lift  225/155
30 Ring Dip
12 Dead lift
24 Ring Dip
9 Dead lift
18 Ring Dip
6 Dead lift
12 Ring Dip
3 Dead llfit
6 Ring Dip

Notes: For most of our athletes the act of performing the WOD has become a visceral, if not spiritual undertaking.  It's this attitude and not the athlete's abilties (or personal limiting factors for that matter) to which I refer when I dub an individual a "firebreather".  from within all of our athletes, athletic potential is unlocked with each consecutive effort they perform at the borderline of THIER physical and psychological limitations.  Fitness is a personal pursuit and only when an individual accepts that the journey is long and the strength comes from within, can they achieve what is truly possible.
Rob Shaul articulates the personal responsibility aspect of fitness very well:
"The individual is ultimately responsible for his or her own fitness.  No coach, website, program, magazine article or guru can do as good a job as you can in designing the training program which is best for you.
Taking responsibility for your own fitness is the first step from being a fitness child to a fitness adult.  And it's not easy.  There is no magic bullet, one place for answers, one agreed-on way to do things, etc. What works for my athletes may not work for you.  What works for most of my athletes doesn't work for others.  What works for me, sometimes doesn't work for my athletes.
Being fit enriches living, keeps you young, opens opportunities and makes life exciting.  Get after it."
(www.mtnathlete.com)
Post your thoughts to comments.

(6) comments »

01.14.09 Keepn it real

For time:

21-15-8
Squat Clean Thruster 95/65
Burpee

Then

Not for Time

3 Rounds
30 Weighted sit up 45/25
20 Knee to elbow
10 Wipers (each side)

Note: Click this link for a video demo of hanging AB wipers:
http://www.youtube.com/watch?v=0Hgfs4rAYf0&feature=related

(4) comments »

01.13.09 Tuesday is Fun-day

"Cindy"

As Many Rounds As Possible in 20 min:

 5 pull up
10 push up
15 squat

(3) comments »

01.12.09 CrossFit Total

Combine all 3 lifts and compare your CrossFit total to this chart.

1-1-1
Max Press
Max Deadlift
Max Back Squat

Note: You may warm up as much as you want for each exercises. You only get 3 attempts to complete your target weight. If you hit your target weight on first try then try to go 10 or 15 pounds heavier with your other two attempts.

Alternate Workout

2 x
1000m Row
50 Thrusters 45/30
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees

Rest 5min, Repeat
If your second time is not within 30 seconds of previous time you will suffer a penalty.

(2) comments »

01.10.09 Free to the public

Saturday workout will be held at the US Crossfit training center. 8am & 9:30

5 Rounds for TIme
800 m Run
30 Wallball
30 Pull up

Note: You can substitute 45#/30# Thruster for Wallball

(3) comments »

01.10.09 A MUST READ from Hyperfit USA

 The following is a great article from Hyperfit USA, however we at US Crossfit do not agree with hyperfit USA on all points. For example we believe in a performance board and the sharing of scores, as this leads to a stronger community etc. Regardless, they do an amazing job of articulating the problems apparent when individuals focus on competition versus self improvement.  It can be diluted to one thought, "A person's performance is PERSONAL! We want all of our members to improve, have perfect form, go faster, get stronger and get the results they want. The strict adherence to performance standards is the key to your success."  Please read the article in it's entirety here,  and post your thoughts to the comments.

From Hyper Fit USA - Over the years of doing CrossFit style training and scoring the workouts some strange idiosyncrasies have come to light. The unfortunate aspect of human psychology is we tend to compare ourselves to others. Sibling rivalries for parental attention, co-worker pay raises and who has the better car are all typical societal measures of one ups man ship. The nature of our classes and the clock ticking off in the background leads to some unfortunate behaviors which run contrary to good health and training. The basis of our training is group classes. Group classes begin with a structured warm up, equipment set up, skill set with an expectation of ROM and technique expectations and finally the WOD (Workout of the Day). The WOD is begun with what has become a staple in the CrossFit training communities a: 3, 2, 1 GO and people begin the workout. The workout is where the magic and some of the horror begins.

The upside of doing group classes is a camaraderie, the intensity and general communal feeling that comes from group suffering/successes. The bond between people because of mutual respect for toughing out a hard workout develops friendships that go far beyond the normal saying "Hi" at the globogym. People find that they have a lot more in common with the people in the classes than they do with many of their professional peers. The community of people created as a result of the training goes far beyond the normal gym.

 The downside of doing classes and having public performance measurement can cause people to feel pressure to perform in ways that borders on obsession. It is healthy to be competitive and want to have someone that will push us to bring out our best. It is unhealthy to derive one's self image from how we stack up relative to others. That sounds all well and good and is really symptomatic of "mine is bigger" western society. How does this behavior manifest itself in something as simple as a gym? Our very nature as human beings pushes us to measure score and evaluate our success in terms of other people. Over the years we have had several members that were so competitive with others that they would skip repetitions, cut range of motion short, or in the worst case I can think of they actually lied about their score. I am going to use a derogatory term in the hopes that it will catch on and hopefully prevent people from undermining their own training: Clock Whores.

Read the full Article on our Articles page.

(6) comments »

01.09.09 Full body assult

5 RFT

50 Squat
40 Hollow Rock
30 Kettlebell swings 55/35
20 Push up
10 Handstand Push up

Note: Sorry about any confusion with today's workout. I had to test it out and this way works best.

If you need to see a demo of the hollow rock follow this link and look up Hollow Rock demo:
http://www.crossfit.com/cf-info/excercise.html

(1) comments »

01.08.09 Running with Josh

Warm up
5x5 Handstand Push ups

800m Run
21 Overhead Squats 95/65
42 Pull ups
400m Run
15 Overhead Squats
30 Pull ups
400m Run
9 Overhead Squats
18 Pull ups
800m Run

(0) comments »

01.07.09 I new exercise for USCROSSFIT

5 Rounds for Time

30 Box Jump
20 ???
10 Deadlift 185/135
 

Note: The exercise for ??? is too diificult to explain so If you are following the site go ahead and substitue 20 wallballs at 20/16 or 20 Thrusters at 45/35

(7) comments »

01.06.09 I Can't Wait for Tomorrow

4 Ring Dip
7 Dumbbell Hang Clean  Push Press
20 Slapping Push Up

8 Ring Dip
7 DB Hang Clean Push Press
16 Slapping Push Up

12 Ring Dip
7 DB Hang Clean Push Press
12 Slapping Push Up

16 Ring Dip
7 DB Hang Clean Push Press
8 Slapping Push up

20 Ring Dip
7 DB Hang Clean Push Press
4 Slapping Push up

(5) comments »

01.05.09 Judgement Day has come

Jenna feels the pain of coming back to crossfit after xmas break.

WOD

FRAN
21-15-9
Thruster 95/65
Pull up

(4) comments »

01.03.09 Saturday Workout

Words to live by.

“I have never met a truly strong person who didn’t have self-respect. When I see guys
working out for cosmetic reasons, I see vanity exposing them in the worst way, as
cartoon characters, billboards for imbalance and insecurity. Strength reveals itself
through character.
Muscle mass does not always equal strength. Strength is kindness and sensitivity.
Strength is understanding that your power is both physical and emotional. That it
comes from the body and the mind. And the heart.
The Iron is the best antidepressant I have ever found. There is no better way to fight
weakness than with strength. Once the mind and body have been awakened to their
true potential, it’s impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told
that you’re a god or a total bastard. The Iron will always kick you the real deal. The
Iron is the great reference point, the all-knowing perspective giver. Always there like a
beacon in the pitch black.
I have found the Iron to be my greatest friend. It never freaks out on me, never runs.
Friends may come and go. But two hundred pounds is always two hundred pounds.”
- Henry Rollins

Saturdays Workout will be held at the US CrossFit training facility. You can check us out at uscrossfit.com. Class will be at 8am  and at 9:30am. These classes are free to the public and beginners are welcome.

(0) comments »

01.02.09 I Fear Fran. Final day of Fran Training

Why we should all be greatful for USCROSSFIT and any other crossfit affilate. Without us you would be back in your globo gym performing isloated movements on machines and running on a treadmill much like a hampster on a spinning wheel. And you wouldn't have Fran looming in your future.

Warm up
400m Run
3x
5 Handstand Push up
10 Push up
15 Squat
THEN
Chose one and practice for 5min
Kipping Pull up
Butterfly Pull up
Muscle up


WOD
As many rounds as possible in 20 min
5 Thruster 95/65
7 Hang Power Clean 95/65
10 Sumo Dead lift High Pull 95/65

(2) comments »

01.01.09 What Dog Are you Feeding?

A Native American elder was asked how he handled his own inner struggles about his abilities and achieving his intentions for himself and his people.

He replied: "Inside of me there are two dogs. One of the dogs is unhappy, insecure and full of doubt.  He is harsh and negative and relentless with his criticism. The other dog is joyful and confident, he is inviting to play. The doubtful dog fights the confident dog all the time."

When asked which dog wins, he reflected for a moment and replied,

"The one I feed the most."

...which dog are you feeding in your WODs?  How about in your life?  Is your inner dialogue helping to affirm your hard work and push you towards your goals?  Or are you talking yourself back from the edge and allowing self doubt and discomfort to stand in the way of your progress?  

Strength
Back Squat
3-3-3

WOD
As many rounds in 20 min
400m Run
40 Air Squat
30 Sit up
20 Push up
10 Pull up

(2) comments »

01.01.09 Bringing in the new year

I will be holding a suprise new years day workout at 10am. A word of warning it will be the toughest workout you have ever done. It was for me.
See you there,

Alex

The following lifts are to be done at bodyweight

50 Back Squat
2x sandbag carry up and down 3 flights of stairs and 100m walk
40 Dead lift
2x rope climb "hands only"
30 Bench press
2x 400m sprint
20 Cleans from the floor
1x 3 min wall sit
10 Push Jerk

I would like to credit this workout to Marcus " Badger" Dedina whom made me do this as my final WOD at CrossFit Oahu.
It has been slightly modified so if you have a peg board then substitute it for the wall sit. Also if you don't have a flight of stairs or a sand bag then  hold two 30 pound dumbbells at chest height and step up onto a 10" object 40x and walk 40 paces. This will equal 1x. If you don't have a rope to climb then do 20 dead hang pull ups.

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